How Do Footballers Prevent Knee Injuries?

Footballers are a hardy bunch and they don’t like to be injured. However, many of them tend to get their knees hurt during practice sessions or matches, which can be a concern for their national teams. But there are some tips that can help prevent knee injuries that may even be followed by the footballers out there.

Before diving directly into how footballers prevent knee injuries, let’s first have a look at the common knee injuries faced by footballers.

Common Types of Knee Injuries Footballers Deal With

There are several different kinds of knee problems that footballers are likely to get as they play their matches. Below are the most common knee injuries a footballer can suffer from:

1.   Anterior Cruciate Ligament (ACL) Tear

This is when one or both of your lateral ligaments rupture, causing a lot of pain. The damage to the ACL means that it is not able to hold the kneecap in place anymore, so if you want to step up onto the pitch with confidence, then the knee pain won’t allow you to do so. You may also feel a popping sensation when your knee gives way suddenly while playing. This is a really serious condition and calls for immediate knee injury treatment, which may include surgery in some cases. .

2.   Medial Collateral Ligament (MCL) Tear

This is another kind of ligament tear but it’s less severe than an ACL tear. It’s more likely to happen during a tackle with another player. If you have had this type of injury, then you will probably know about the sharp stabbing pain that you experienced in your knee immediately after it happened. In some cases, you may even hear something snap or crack. Your ligament has been torn and you will be facing weeks of rehabilitation before you are back to full fitness.

3.   Peroneal Tendon Tears

These types of knee injuries are also not very uncommon and can cause a lot of trouble. They happen when knee tendons that run down the shinbone (tibia) have ruptured and it usually occurs when a footballer tries to change direction suddenly. This can put a lot of pressure on the knee joint and it will be incredibly painful. If you have ever seen a sports person limping away with his leg wrapped in bandages, this is probably what you were looking at.

4.   Patellar Tendinitis

This is a condition where the cartilage that lines the patella (kneecap) gets worn out gradually over time. This leads to a lot of pain in the front of the knee. Sometimes, the kneecap itself becomes loose in its socket, which can make walking difficult.

However, keep in mind that not every pain in the knee region necessarily indicates a knee injury, there can be several other knee pain causes like fatigue. Consulting a medical professional to diagnose the issue properly is recommended.

Footballers’ Tactics to Prevent Knee Injuries

The most important thing you can do to reduce the risk of suffering an injury to your knees is to eat well. A balanced diet consisting of fresh fruit and vegetables, lean meat, and fish will give your body all the necessary nutrients it needs to stay healthy and strong. Here are some important tips that footballers follow and you can follow too: 

1. Footballers always try to stay hydrated by drinking lots of water every day. Dehydration is terrible for the knees, joints, and health in general. 
2. They warm up properly before they begin their game. They also take five minutes to jog around and loosen up their muscles and practice a few gentle stretching exercises.
3. Footballers prefer to wear knee pads or shin guards to protect their knees from impact during tackles, falls, and sudden stops. If you also love playing football, it’s essential to make knee pads a part of your gear. This tip is particularly important if you are playing in wet weather conditions.
4. The players use a lightweight pair of boots instead of heavy ones – every gram of weight counts when it comes to protecting the joints.
5. Footballers try not to challenge against a player who is much bigger and stronger. 
6. Footballers are always aware of their surroundings. They watch out for the ball being kicked around in the air and keep looking behind when running so that they don’t trip over anyone.
7. When the players come off the field, they warm down by jogging slowly until they are sweating freely. They then stretch their muscles to avoid cramping up too soon.
8. If a player is suffering from a knee strain, he/ she prefers putting ice on it to ease the pain. 
9. Finally, they make it a point to listen to their body during training and exercises or a game.  

Conclusion

If you’re an amateur footballer or are training for a big game, there are plenty of things you can do to ensure that your knees remain as healthy and strong as possible. Most importantly, pay attention to your nutrition and do everything you can to prevent your body from becoming dehydrated if you want to keep your knees pain-free.